Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
-20 Alternating Dumbbell Farmer Step Up
-20 Barbell Power Snatch OR (ground to overhead in any way)
-20 Alternating Dumbbell Farmer Step Up
Rest 1 Minute
-15 Barbell Power Snatch
-30 Alternating Dumbbell Farmer Step Up
-15 Barbell Power Snatch OR (ground to overhead in any way)
Rest 1 Minute
-20 Alternating Dumbbell Farmer Step Up
-20 Barbell Power Snatch OR (ground to overhead in any way)
-20 Alternating Dumbbell Farmer Step Up
Suggestions
Men: 75# Barbell | 20-24″ Box Women: 55# Barbell | 16-20″ Box
Goal: 3:30-5:30 per round
Coaches Notes
Today is going to be about managing our grip!
First off, when choosing your weight for the farmer step ups, choose something you feel confident you COULD hang onto for an unbroken set. However, we will most likely be looking to take strategic breaks throughout to allow for us to stay consistent. Choose to take a break before you HAVE to. A goal would be to keep the step ups to sets of 10 reps or more every time. Your box height should be something you can move consistently at a steady pace on. Potential breaks should be due to grip management, not box height.
Once it’s time for the snatches, try to get right to work. We may need to chip away at these with quick sets, quick rest Try to keep the snatches to 1-3 sets throughout.
Try to have a plan of attack going into this, especially if you know you will be needing to take those strategic breaks. Pay attention to the rep schemes as they change from round to round. Read the reps beforehand, come up with a plan, then re-read to make sure you got those rep scheme right 🙂